Dose-Response Association Between Weekly Exercise Volume and Health-Related Fitness in Early Adulthood
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Weekly exercise volume is a central component of public health guidance, yet the shape of its association with health-related fitness in early adulthood remains important for universities, workplaces, and community programs that seek realistic targets for young adults. This field study examined the dose-response association between weekly moderate-to-vigorous exercise volume and health-related fitness in women and men aged 18-30 years. A mixed-sex sample of 480 adults (240 women and 240 men; mean age 24.3 +/- 3.6 years) completed a seven-day exercise log supported by wearable summaries when available, followed by field assessments of cardiorespiratory fitness, muscular strength and endurance, body composition, resting heart rate, and blood pressure. Exercise volume was grouped as <75, 75-149, 150-299, 300-449, and >=450 min/week, and continuous associations were examined using adjusted linear regression and restricted cubic spline models. Statistical significance was set at p < 0.05. Health-related fitness improved in a graded pattern across exercise-volume categories. The adjusted fitness composite increased from 47.8 +/- 8.6 points in the <75 min/week group to 66.3 +/- 8.6 points in the >=450 min/week group, with the largest gains observed between the lowest-volume group and adults meeting 150-299 min/week. Each additional 60 min/week of exercise was associated with higher fitness composite score (beta = 1.34, 95% CI: 0.92 to 1.76, p < 0.001), higher predicted VO2max (beta = 0.81 ml/kg/min, 95% CI: 0.54 to 1.08, p < 0.001), lower waist circumference (beta = -0.42 cm, p < 0.001), lower resting heart rate (beta = -0.75 beats/min, p < 0.001) and lower systolic blood pressure (beta = -0.38 mmHg, p = 0.002). Spline analysis indicated a curvilinear relationship, with rapid improvement up to approximately 300 min/week and smaller additional gains thereafter. Associations were similar in women and men. These findings support a practical dose-response interpretation: moving inactive young adults toward guideline-level exercise yields the greatest fitness gains. At the same time, higher volumes remain beneficial but show diminishing incremental returns.
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